Why are many people afraid that their muscles will be lost and their bodies will be out of shape after stopping training? If you have a certain muscle now, you will cherish it and cherish it. If not, you don't have to worry about practicing. Only the first case is mentioned here. You have gained a certain muscle through previous training, and then you want to consolidate and maintain it. At this time, you must be thinking that you can maintain your current grades by practicing at least a few times a week, right?
Then I'll tell you, even if you don't go to the gym once a week, it's no good. It's largely your psychological problem. The longer you exercise, the more serious the problem will be. Just like me, I feel thin after a day without exercising my muscles. In fact, it is entirely because of my hard-won training results.
How long will the muscles disappear? Scientifically speaking, the so-called desire to strengthen the body and muscles is to worry about the loss of muscles, that is, the atrophy of muscle fibers. The direct phenomenon is that the muscles are slack, inelastic and look smaller, and the change you perceive with the naked eye is at least 3-4 weeks without training, and the muscles have not done effective exercise, so you will feel it with the naked eye.
When you stop training 1~2 months, your muscles will contract obviously and there will be obvious changes in all aspects. Your body thinks you don't need so many muscles, so your muscles will start to shrink and get smaller. Maybe at this time, you will become just a little stronger than ordinary people, and there seems to be no training trace.
However, this atrophy is not a real muscle, but a "sarcoplasmic network" that provides energy for muscles. Of course, if you resume training, the sarcoplasmic reticulum will recover in a short time, and your original muscles will appear soon.
This is why many people who have a training foundation, because of special reasons, have no training, and will soon return to their previous state when they practice again.
And brother Han mentioned above hasn't been to the gym for three months. Why hasn't his figure changed at all? Because the gym is not the only place to make you stronger and keep in shape, like street gods with strong muscles, these people never come to the gym, but do some self-weight training with their bare hands to reach a perfect figure. What has Brother Han done in these three months?
In the process of taking care of the elderly in the hospital, he insisted on climbing stairs every day and made a training plan for himself. Five times a day in the morning and evening, 1- 12 stairs as aerobic, maintaining a good body fat rate.
Strength training through a variety of difficult push-ups variants, the horizontal bar outside the hospital to do pull-ups, including some leg lunges, squats and other actions, so that their muscles are exercising every day, so they still maintain good muscle shape after 3 months, so there is no need to come to the gym to exercise, anywhere, as long as you want.
In fact, for ordinary people, training two or three times a week can meet the health and physical needs of the body. These two or three trainings, the training here refers to strength training. It's best to go to the gym, but you can train at home. However, there is one thing to note. In order to maintain a good body fat rate, aerobic exercise should be carried out 3-4 times a week.
The following is a set of strength training actions that everyone can do at home: This set of training is three-differentiation training, which mainly trains the three largest muscle groups of our human body, chest, back and legs. Weekly training time is arranged by yourself. You can practice three breaks, one break or even six breaks according to your physical condition, and exercise one large muscle group at a time.
Chest training:
1, tilt push-ups upward
Do 5 groups, each group 10- 15 times.
2, downward inclined push-ups
Do 5 groups, each group 10- 15 times.
3. Dumbbell bench press
Do 5 groups, each group 10- 15 times.
4.dumbbell bird
Do 5 groups, each group 10- 15 times.
Back training:
1. Bend over and row with dumbbells.
Do 5 groups, each group 10- 15 times.
2. Superman stands up
Do 5 groups, each group 10- 15 times.
3, dumbbell hard pull
Do 5 groups, each group 10- 15 times.
4. rowing with dumbbells on one arm
Do 5 groups, each group 10- 15 times (one group on each side).
Leg training:
1, squat before the neck
Do 5 groups, each group 10- 15 times.
2, dumbbell step squat
Do 5 groups, each group 10- 15 times.
Step 3 squat
Do 5 groups, each group 10- 15 times.
4. Squat jump
Do 5 groups, each group 10- 15 times.
Besides strength training, remember to strengthen aerobic exercise. On the one hand, controlling body fat rate, on the other hand, improving cardiopulmonary endurance, can better promote strength training. Only by combining anaerobic and aerobic can we shape a perfect figure.
This question cannot be simply said several times. Maintaining your current figure and muscles depends on your current figure level, the intensity of each training session and your diet.
Your current muscle level. The intensity of each training session. Diet. Here the subject mentioned that I am very busy and want to train and keep fit at home. However, whether you are training at home or in the gym, you need to reach a certain training intensity in order to keep fit better. Bare-handed fitness is to use some bare-handed movements instead of gym equipment.
I haven't passed the certification. I must answer your question. If you really want to exercise, isn't it the same everywhere? That doesn't mean you have to go to the gym. I have never been to the gym. You can also practice at home. Or buy some fitness AIDS in moderation and exercise at home or by hand. It is best to do aerobic and strength exercises four or five times a week. Aerobic helps to speed up the body's metabolism. Losing excess fat is good for health. Anaerobic can shape your figure and make you more masculine.
On the premise of building muscles, you can exercise 3-4 times a week.
It should be noted that the overall amount of training needs to be increased, and the duration of each training should not be less than 90 minutes, so that the training can be effective.
1. First look at your figure. If your whole body muscles are coordinated and the overall muscle lines are obvious, your chest muscles, abdominal muscles, shoulders and arms are perfect when you look at the front, just like Eddie Peng Yuyan Yu Yan's figure, which means that your body fat is very low. In the state of natural fitness, your muscles are quite good.
But if your abdominal muscles are obvious, but your chest muscles and shoulders are weak, either you practice well in front and weak in the back, or your upper body is strong and your legs are thin, which means that there are some problems in your usual training. Although muscles can be seen, the overall muscle coordination is not in place, resulting in some muscles being too weak.
2. How many times a week can I go to the gym for fitness? If you want to practice all the parts in place every week, practice it three or four times a week.
Exercise plan 3 times a week: (abdominal muscles can not be practiced)
Monday: pectoral muscle+triceps brachii
Wednesday: back+biceps brachii
Friday: Leg+Shoulder
Exercise plan 4 times a week:
Monday: pectoral muscle+triceps brachii
Tuesday: back+biceps brachii
Thursday: Legs
Saturday: shoulders+abdominal muscles
The regular 3-week training plan does not have abdominal muscle training's time, but every muscle group can be trained in place and have enough rest time. In the 4-week training plan, the three major muscle groups of chest, back and legs have time to train separately, and they can also practice abdominal muscles. However, the training pressure on Monday and Tuesday will be greater, and the requirements for arm strength will be higher.
The more suitable training scheme is to train according to the mode of practice 1 and rest 1, and push back in turn, and you can rest for 2 days in special circumstances.
For example, the whole body muscles are divided into chest muscles, back, legs, shoulders, arms (biceps brachii and triceps brachii) and abdominal muscles.
Practice chest muscles on Monday, back on Wednesday, legs on Friday and shoulders on Sunday. I practiced four times this week.
Practice your arms next Tuesday, your abdomen on Thursday and your chest muscles on Saturday. I have practiced it three times this week.
According to this calculation, there are three and four trainings every two weeks, so the total number of trainings is 14. This training plan will be easier to implement and there will be no training pressure.
3. Problems needing attention If your muscles are not well coordinated and some muscles are too weak, you can strengthen the training for this part.
For example, if you don't have thick chest muscles, train your chest muscles at least twice a week, mainly with flat bench press and dumbbell bench press, and do these two actions every time.
You can also directly practice your chest muscles for one week, your back for the next week, your legs for the next week, and your abdominal muscles, shoulders and arms for the last week, focusing on strengthening the training of large muscle groups, and the overall muscle circumference can be improved.
There should be no less than 5 movements in each training session. If it is a fixed group, redo 8 groups *8 times with medium and high power; If it is an increasing group and the weight is increasing, three groups need to be done, and the number of times should be gradually decreased; If it is a decreasing group, the weight is decreasing, and it is also three groups, and the number of times should be gradually increased.
Of course, on the rest day, if you have time, you can run for 20 minutes at a time, and do more stretching and relaxation after training, so that the recovery speed will be faster.
If the subjects want to "maintain" their body and muscles, they naturally have a prominent body proportion and muscle lines, or have a certain training foundation and experience.
From the point of view of fitness effect, of course, it is best to have training every day, but we have many important things to do every day. Unless we are engaged in fitness-related work, it is difficult to practice every day. As an ordinary fitness enthusiast, I want to keep a steady amount of training to keep fit, and at the same time, I have to take care of my life and work. According to my experience, it is reasonable to suggest practicing three times a week.
Why do you practice three times a week? Mainly from the fitness effect, time allocation and other aspects to talk about their own ideas and personal feelings.
Practice three times a week, you can exercise the major muscle groups of the whole body. First of all, for the time being, we think it conforms to the public's aesthetics and the pursuit of a good figure: a man with thick arms, wide shoulders, big and round chest muscles and six abdominal muscles, with a standard inverted triangle shape; Woman, with big chest and thin waist, stiff hips, long and straight legs and S-shaped curve.
But in real life, even if we look at the whole Nanjing East Road, there are few such figures.
But it doesn't matter, even if you don't want to practice such a figure, it is very correct to start training from the big muscles of the whole body.
Our body has many muscle groups, including large muscle groups and small muscle groups. Generally, large muscle groups refer to chest, back, buttocks and legs, while small muscle groups include shoulders, arms, abdomen and calves. The muscles of the large muscle group account for most of the whole body muscles. They are like the walls of houses, which protect our internal organs and fill our bodies, and play a very important role.
Most importantly, large muscle groups can quickly support the whole body contour and visually meet the standards of good figure. At the same time, the big muscle group has strong fat burning ability, and strengthening the big muscle group is equivalent to accelerating the weight loss effect.
Practicing three times a week can give the big muscles sufficient recovery time. Training is very important, so is rest. After each training, muscles must be given enough rest time to better promote muscle growth. Practicing three times a week can just finish the chest, back, buttocks, legs and other large muscle groups, and the interval between the two trainings is just one day.
Scientific research shows that the recovery time of glycogen in muscle is more than 24 hours, and that in large muscle group is between 48 hours and 72 hours. The recovery time of tendons and other tissues in large muscle groups such as bones and muscles is also about 72 hours, while the recovery time of nervous system that manages large muscle groups to complete training actions during exercise may be about 80 hours.
In order to make your body recover and grow better after each fitness training, it is best to make the interval between two large muscle group trainings about 48 hours, that is, the interval 1 day.
Practicing three times a week will not delay work and other important things. If you want to keep in shape, the amount of training should not be too small. Practicing three times a week can just meet the minimum training amount for a week, and at the same time, it can also exercise important parts of the body. On this basis, if time permits, we can increase small muscle group training and aerobic training.
For people who are not in good shape, if they want to be in good shape but have limited time, practicing three times a week can just balance their concerns about time.
Many people can't keep fit. The big reason is not that they don't want to keep fit, but that they don't know how to balance the time between fitness and work and life. Even if there are two or three days a week, they may think that the training time is too short and ineffective, so it is better not to practice. In fact, these are all wrong understandings.
Practice three times a week for about two hours each time, which will not delay important things such as work, but also have good training effect.
To sum up, as an ordinary fitness enthusiast, I think it is enough to practice three times a week and then four or five times a week if there is enough time. Because practicing three times a week has at least the following three benefits:
Whether you want to keep your body proportion and muscle lines, or you want to develop a satisfactory body and muscles, practicing three times a week can have a good fitness effect.
How many times a week can I go to the gym for fitness? There is really no standard answer, because everyone has different understanding or requirements for "good figure". The following is just an empirical talk, not a "standard answer", for reference only.
If you want to keep a "slim" figure, it is generally considered a slim figure. When the body fat rate is within the normal range, it can generally be considered as a "slim" figure. The closer the body fat rate is to the lower limit of the normal range, the slimmer it is.
It is relatively easy to stay slim, as long as you can keep doing aerobic exercise for a long time.
The most typical aerobic exercise is jogging. Generally speaking, a person weighing 60kg jogs 1 hour, and the energy consumed by exercise is between 500 and 700 kilocalories.
Usually jogging 3 to 5 times a week for 30 to 60 minutes each time, about 5 to 10 km, is enough to maintain a slim figure.
However, it is still a little difficult to maintain the ideal body fat rate simply by aerobic exercise. If you can do one or more of the following, the effect will be better:
(1) Have enough running, and it is best to have aerobic exercise for more than 30 minutes;
(2) Don't always adopt a unified rhythm. For example, when running, you can run at variable speeds, climb hills, sprint and so on.
(3) control diet.
To keep slim, you don't have to go to the gym, you can do outdoor running by yourself. But going to the gym can take part in more diversified aerobic sports, such as boxing, aerobics, spinning, elliptical machine, rowing machine and so on.
To keep a good figure with "small muscles and smooth lines", the so-called "small muscles and smooth lines" is the kind of figure that most people want most, that is, "wear thin and take off muscles". This figure, the muscles are full enough, but not exaggerated. At the same time, the body fat rate is low, which can reflect good muscle lines. Is the favorite figure of the general public.
However, it is not easy to have such a figure. It takes an exerciser a year or two, or two or three years or even longer to gradually shape such a figure.
Once you have such a figure, it is not easy to keep it;
(1) First of all, we must control our diet.
(2) Strength training must be carried out regularly, otherwise you can't keep your muscles full. Fortunately, we don't pursue a big belly, just do more muscle endurance training, which is not only conducive to reducing fat, but also helps to maintain muscle content.
(3) Do strength training at least four times a week, and do aerobic exercise for 15 ~ 30 minutes immediately after each strength training. Aerobic exercise time should not be too long to avoid muscle loss.
As for the content of strength training, according to the requirements of differentiated training, one cycle per week is enough. If you like to "practice all over your body at once", that's fine. Anyway, it is to maintain a "small muscle" figure, and it doesn't matter if you pursue heavy stimulation.
If you want to keep a good figure with "muscular and clear lines", if you have been recognized as a "muscular man" by friends or friends around you, then you can almost be regarded as "muscular". But the "muscular figure" in the gym can also be divided into two types: one is thin, that is, low body fat and muscular, and the other is meat, that is, high body fat and muscular.
I define it as a "thin and strong" good figure. Whether lean or strong, it is much more difficult to keep this figure.
First of all, the exercise frequency is high, which generally needs to reach 4 to 6 times a week. Most of the muscular men I know maintain the training frequency of 4 to 6 times a week all the year round. The duration of each training is generally around 1 to 1.5 hours.
Secondly, we need to consider using different training contents in different training stages. For example, during fat loss, you need to put in a lot of aerobic exercise. For bodybuilders who require high line clarity, it is often necessary to add an independent aerobic exercise on the training day. For example, jogging for 40 minutes in the morning and strength training 1 hour in the afternoon. In this way, the number of trainings in a week is not only four or six, but may reach seven or eight or even more.
Third, control diet. The diet control of muscle men also needs to be determined according to the stage goal, not only to reduce fat, but also to increase muscle diet.
To sum up, if you must list the number of exercises for "keeping in good shape", then 3 to 5 times a week is a basic training frequency interval. The higher the exerciser's requirements for figure, the more times he exercises.
Yun Ge Fitness is honored to answer your questions. General fitness enthusiasts can train three to five times a week, and their bodies and muscles are well maintained.
At present, the number of members who have got a card in the gym is not as high as this attendance rate. There are many reasons. Some say they are busy at work and get off work too late. Some say they are tired after a day's work and don't want to exercise. Some people say that I don't want to be a muscular man like Schwarzenegger and others, just practice once or twice a week. Some people say that they just practice casually, and there is no clear goal. If you want to practice, come. People who often have these thoughts can't persist, let alone keep fit and excited.
The muscles of our body need to rest for 24 hours to 18 hours after training, so that the muscles can recover well and help them grow and maintain. So we go to the gym three or five times a week, and the muscles we practice each time should be different. There are also some experienced trainers, whose training time may be kept at five or six times, which also depends on the personal physical quality of the trainer. In short, just keep training. Reasonable arrangement of training times, not too few, not fishing for three days and drying the net for two days. In that case, the effect will be greatly reduced.
How many times a week do you go to a health club to keep your muscles strong? Office workers are busy with their work, so they can't keep practice time and systematic exercise. In order to maintain the muscle strength of the body, we must master the basic principles and the most basic means of muscle exercise.
The magnitude of training load is the primary factor affecting muscle strength training. Studies have proved that the load of muscle strength training can be expressed by "the maximum number of repetitions RM". RM refers to the maximum load that a certain muscle or a certain muscle group can lift about a specified number of times before fatigue. For example, if someone can only lift a certain weight 8 times before fatigue, then this weight is a load that can be repeated at most 8 times, that is, the load of 8-RM. If the load is light, the subject can lift 15 times continuously before fatigue, and this load is 15-RM. RM only represents the weight that can be lifted repeatedly and continuously at most, and cannot reflect the absolute value of the load weight. Someone has a 5-RM load of 60kg；; The other 5-RM has a load of 80 kg. Therefore, everyone should find the best RM scheme according to their actual situation. Only in this way can we achieve the best practice effect.
5-RM load exercise can thicken muscle fibers, increase muscle volume and develop muscle strength and speed. The load of 10 15-RM can make the muscle fiber slightly thicker, but the strength, speed and endurance are improved. Besides RM load, you should master the number of training groups according to your physical condition and training time, and the routine muscle strength training should be at least 3 groups.
Keeping fit is not only a fitness exercise, but also a diet coordination. The human body needs reasonable diet control and reasonable exercise to keep the energy balance of the body.
To keep in good shape, you should have aerobic exercise at least five times a week, and choose 20 to 60 minutes for each exercise, but warm-up and finishing activities are not counted.
The fastest heart rate percentage is a traditional method to express exercise intensity. The intensity area with the fastest heart rate percentage during aerobic exercise is 60% to 70%, which is called "continuous area", and the intensity below 60% is considered as "pure time-wasting area". Aerobic exercise is one of the best ways to keep healthy. We should gradually increase the exercise time, intensity and frequency according to our actual situation, step by step. The consumption of body energy is related to the intensity of aerobic exercise, and the "effective area" for consuming body energy is 70% to 80% of the exercise intensity. But you should control your physical condition and exercise level.
From Monday to Friday, I have two hours of strength training and one hour of running.
How many times a week you go to the gym depends on your training level and how you practice. In fact, it depends on efficiency, and it is also possible to exercise at home. Although it is not as good as the gym, it can still maintain a certain body shape, and of course there must be good training methods to ensure it.
Those well-trained senior fitness experts, of course, spend all day in the gym, but for ordinary fitness enthusiasts, their spare time is not plentiful, and the exercise form can be flexible, as long as the overall training rhythm is well controlled.
Generally speaking, it is enough to train in the gym three days a week (at intervals). All the strength training contents are arranged, so that muscles can be adjusted and rested the next day. At the same time, aerobic exercise contents can be arranged for the other four days to control body fat, which is very important for keeping fit.
If you don't have time to go to the gym, you can only guarantee to train once a week, so that you can arrange a little more weight on the day of going to the gym and maintain a certain strength and ability; Make up the rest of the day at home, and exercise at home can use less weight and more movements, so as to keep the muscle details.
Of course, simple training equipment at home is also essential, such as adjustable dumbbells and supine boards.
In a word, we can't and don't just rely on the gym to ensure the training effect. We should also actively exercise at home, just as students should continue to study at school and go home, so as to keep in good shape.